WEEK OF 8/14-8/20

If you need more leg strength, go to 90% x 1, BEFORE every Hatch Squat session.
If you need more upper body strength, max out BEFORE push press and bench press EACH WEEK before the prescribed reps and %.
BRING FOOD TO EAT BETWEEN EXERCISES.  GLYCOGEN IS USED RAPIDLY WITH INTENSE TRAINING.

Monday – 8/15 BRING FOOD
1) Hatch Cycle Week 6, Day 1
2) Power Snatch 3 rep max, -5-10kg 2×2-3

3)Snatch Deadlift+Pull (% of Snatch ) 3×2+2 100-125%

Tuesday – 8/16

1) Jerk 3 rep max, -5-10kg 3×2-3,  60% 3×3 (speed)

2) Hang Clean from Knee 80-85% 3×2-3

3) Drop Snatch for Speed (50-70%) 3×3

4) Behind the Neck Snatch Grip Pullup 3×5-15 with weight

5) Parallel Bar Dips 3×5 with weight

6) Hyperextension 3×10-15 with weight

Thursday – 8/18 BRING FOOD

1) Snatch Max, 80-90% 2×2

2) Clean and Jerk Max, 80-90% 2×2
3) Clean Deadlift+Clean Pull (% of Clean) 3×2+2 100-125%

Friday – 8/19

1) Hatch Cycle Week 6 Day 2
2) Snatch from Block 3×2-3 80-85%
3) Snatch Pull from Block 3×3 110-125%
4) Snatch Grip Military Press 4×8
5) Box Jumps 3×5 High

Saturday- 8/20

1)Power Clean and Jerk   3×2+1 80-85%
2)Clean Pull 3×3 90-100%
3)Clean Grip Overhead Squat 3×3-5 medium to heavy
4)Bench Press 3×5 Heavy
5)Unsupported Dumbbell Row 4×8 heavy

6)Planks 3×1 minute with weight

7) Seated Good Morning 3×10